Hoist Fitness ROC-IT - Manual (Page 26)

I N T E R M E D I A T E P H A S E
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Stand facing a 12 “ riser (progress to 16
”) sideways and follow a diagonal step
over cycle (right foot up, left foot up,
right foot down on the other side, left foot
down on the other side) at a step cycle
choreographed to music at a 96 (progress
up to 128) beat step rate choreographed
to music
The participant leads with the inside foot
of either foot and will pivot a full 180 °
on the trailing foot to rotate the body and
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Program a 30 – 45 second station and
progress upwards towards 90 seconds as
conditioning levels improve



H. SIDE LUNGE WITH
ROTATIONAL PUNC HES:
Stand with feet together and step out in
a lunge with the right leg, lowering the
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90 ° bend in the front leg with the knee
aligned over the ankle.
As the bottom of the lunge is
approached rotate the torso right while
throwing a left punch across the body
Straighten your torso, then step back
with the lead foot to bring the feet back
together
Repeat to the opposite side
Program a 30 – 45 second station and
progress upwards towards 90 seconds
as conditioning levels improve





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